As a Nutrition professional, I get a lot of questions about supplements.
Brynn, do you use a magnesium, zinc, or b12 supplement?
No, and here's why.
I eat a diet that supports a variety of vitamins and minerals, so that my body does not require supplementation.
When do I suggest that my clients add in supplements?
They have been tested and found low for a certain vitamin or mineral
They have had an extended period of stress, illness, or disease
They are trying to fight off a cold/flu or reduce the duration of sickness
Adding in supplements on your own can be problematic, but it's also costly.
When it comes to vitamins and minerals, think of them as links in a chain.
Large doses of zinc can throw off your copper levels.
If you supplement with B12, it may not be absorbed properly as it requires other B vitamins for optimal utilization.
Large doses of vitamin D have been shown to deplete magnesium levels.
If you supplement with magnesium, do not take it at the same time as zinc, calcium, and/or iron. It can interfere with the absorption of these.
This is why for the past 2 decades, many health experts and professionals no longer recommend a multi-vitamin.
Not only is it not necessary if you eat a healthy diet (which should be your main focus if nutrients are a concern), but the efficacy of the multi-vitamin is low due to it's absorption rate.
Save your money and skip the multi-vitamin altogether.
Also, please be careful with supplementing!
You should only be supplementing if a healthcare professional has told you to do so.
Vitamins and minerals work synergistically to boost bioavailability.
Adding more of one to your diet does not mean it will be properly absorbed, and it can negatively impact other vitamins and minerals.
This is why I support including more of the foods our bodies require to gain balanced nutrition. This is what you are seeking, it will just take a bit more work than supplementing, but the health benefits are vast.